Eat More … Veggies

Vegetables are a good source of vitamins, minerals, and fiber. When included as part of a well-balanced diet and a healthy active lifestyle, vegetables can help: lower your cholesterol, reduce obesity and maintain a healthy weight, and lower your blood pressure. Vegetables contain phytochemicals that help to lower risk of diseases like heart disease, type 2 diabetes, and high blood pressure.

What foods are in the vegetable group?

Any vegetable or 100% vegetable juice counts as being in the vegetable group. Vegetables can be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Based on their nutrient content, vegetables are organized into 5 subgroups:

Dark green like broccoli or spinach

Starchy like corn or potatoes

Red & orange like carrots or red peppers

Peas & dried beans (these can also be the protein group) like black beans or kidney beans

Keep a see-through container of cut-up veggies up front in the refrigerator. When you open the door, those yummy, colorful vegetables are the first thing the whole family sees.

Veggie tips for kids

Be the good example. Eat vegetables with all your meals and snacks.

Let children choose vegetables while shopping and let them help prepare the veggies for the meal.

Vegetables on a budget

Plan meals around vegetables that go a long way. Include veggies you can grab for quick snacks or turn into casseroles and soups that you can eat a couple of times during the week. Buy extra vegetables when they are on sale. Then freeze the veggies or prepare a dish to be frozen for a busy night’s dinner. Prepare more vegetables than you need so you have leftovers. Try substituting half the meat in a recipe with beans or vegetables. This will reduce the fat, increase fiber, and save you money.